Whether Pilates qualifies as strength training depends entirely on the definition of the term. Developed by Joseph Pilates in the early 20th century, the method was originally called “Contrology,” reflecting its focus on the mind-body connection and controlled movement. While Pilates builds physical strength, its methodology and primary goals differ significantly from traditional strength training. Understanding the established benchmark of resistance exercise is necessary to properly classify the practice.
Defining Traditional Resistance Training
Traditional strength training, often associated with weightlifting or bodybuilding, focuses on achieving muscle growth, known as hypertrophy, and maximizing the amount of force a muscle can generate. This goal is primarily reached through high resistance and low repetition schemes, where a person lifts a heavy load for a small number of repetitions.
The organizing principle behind this training is progressive overload, which requires gradually increasing the stress placed on the muscles over time. This consistent increase in demand—usually by adding more weight, sets, or repetitions—forces the body to adapt by making the muscle fibers larger and stronger. This high-resistance, low-volume approach is distinct from the low-resistance, high-volume work that targets muscular endurance, which is the ability of a muscle to perform tasks over a period of time without fatigue.
The Core Principles of the Pilates Method
The Pilates method is defined by the philosophical and physical principles that guide every movement, transforming exercises into a comprehensive system of body awareness and control. Joseph Pilates originally emphasized six core principles: centering, concentration, control, precision, breath, and flow.
Centering refers to the “powerhouse,” which includes the deep abdominal muscles, lower back, hips, and glutes, from which all physical energy originates. Concentration and control are necessary because every movement requires mental focus and deliberate, mindful execution. This focus prevents jerky or rushed motions, prioritizing quality over speed or momentum.
Precision means that correct form and alignment are valued over the quantity of repetitions. Breathing is coordinated with movement to help oxygenate the muscles and maintain focus. Finally, flow encourages smooth, continuous movement between exercises, promoting coordination and stamina.
Pilates as Muscular Endurance and Stability Training
Pilates primarily falls into the categories of muscular endurance and stability training, rather than traditional hypertrophy-focused strength training. While the exercises undeniably build strength, it is a functional strength rooted in control and deep core stability. This strength is developed through controlled resistance and high repetitions, which is the hallmark of endurance work.
The method creates resistance most commonly through the use of bodyweight on a mat. Mat Pilates relies entirely on gravity and a person’s own mass, demanding a high level of core engagement and body control to stabilize movements. It is often considered challenging because there is no machine to assist or guide the body.
Reformer Pilates uses a specialized machine with a sliding carriage, ropes, and springs to introduce adjustable resistance. The springs can be set to provide more resistance, making the exercise more challenging, or less resistance, providing support for rehabilitation or modified movements. This adjustable tension allows Reformer practice to more closely align with traditional strength training goals for advanced users by offering a mechanism for progressive overload.
However, even with the reformer’s added resistance, the primary focus remains on developing the deep stabilizing muscles and improving the body’s overall efficiency in movement. The slow, controlled tempo and emphasis on time under tension promote muscular endurance. Therefore, Pilates is best defined as a method that prioritizes control, stability, and endurance over the maximal force and mass building associated with traditional heavy weightlifting.